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Ironman 70.3 Eagleman Triathlon - Triathlon1/2 Ironman


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Cambridge, Maryland
United States
Columbia Triathlon Association
88F / 31C
Sunny
Total Time = 4h 05m 26s
Overall Rank = 8/1600
Age Group = M35-39
Age Group Rank = 2/
Pre-race routine:

Our trip began on Friday and we decided to take the Cape May ferry over to Delaware again. This trip was a bit different in that we had my son with us and my daughter was staying with my In-Laws back in NJ. First time traveling with only my boy. To make things even more interesting, he woke up with a fever the night before the race, a trend that would continue all weekend long. Poor kid.

We arrived at the ferry at 11:30 AM and met up with Matt Kemple. He decided to join us on the 12 noon boat ride over. We had lunch packed already. We hit the top deck of the boat and relaxed as we sailed over to our destination.

Pretty uneventful Friday at packet pickup. Then off to the hotel in Seaford where we've stayed for the last few times when we have come down to Eaglman. We arrive at the hotel and luck continues to work against us. No reservations. So how our reservations were book at Milford DE and not Seaford DE. Not even close to where we were staying. Hotel manager was really great and hooked us up with a room he had in his "back pocket." Thank god!
Event warmup:

Saturday we went over to the race site early and I got in a quick 2 mile run. My legs felt great. Super light on my feet and very smooth. Took the bike out for a spin and rode the run course. There was a bit of a wind on the way out and then a tail wind on the way back in. Got finished with the ride, racked my bike and then jumped in the water sans wetsuit and swam out to the 2nd buoy marker. The water temp was perfect without the wetsuit and I really felt strong in the water. My kick was very solid. I felt like I had a motor attached to my legs. Hopefully a good sign of things to come on Sunday morning.

Sunday morning came early, alarm goes off at 3:15 AM. I slept really great the night before the race and no so much on Saturday night. Win some, lose some. Up and into the shower, breakfast and then got the car packed and off to the race site.

Got there with plenty of time to spare and headed over to the transition are to get all set up. Im just about finished with my setup, I get my pump on my rear wheel and BAM. Pinch flat at O'dark thirty. So I rush over to the bike guys. They are not even unpacked yet. Tech was great and got me all set up again in about 15 minutes.

I finished with my bike setup, walked around a bit. Spoke a little with Steve Johnson, Brady, Matt, and a few others and then decided it was time to figure out if I was going to wear my wetsuit. Water temp was 75 degrees and right on the edge of the cut off. When I saw the pro men wearing the wetsuits, I decided it would be a good idea to wear one.

I wound up hanging out with Mike, Dave and Mike's girlfriend for a while as the waves went off until about 7:20. Got the wetsuit on, zipped up and right into the water! Time to go!
Swim
  • 25m 2s
  • 2112 yards
  • 01m 11s / 100 yards
Comments:

My entire wave was in the water and I was one of the last ones in. Not by design but I didn't want to be standing around in 80 degree heat with my wetsuit on. It's a recipe for disaster. So I got in the water and positioned my self on the far right which was a straight line to the markers. I asked a few guys up in the front row what they expected to swim. Everyone says 32, 30, 35.... They ask me back and I say 25 and I get this look like yeah, sure... Oh well the plan to work with someone goes right out the window. 5,4,3,2,1 GO.... I take off in a controlled sprint and break away from the AG. I see a group off to the left and then what seems like only one guy swimming about 15 yards to my left at the same pace. He stays there until the first yellow marker. Then drops behind me and I figure he's going to draft me. At this point I was not willing to easy off to see what he was going to do or play any games. So I stayed on my pace and by the 2nd yellow marker Im all alone. Some how I end up 4th in my AG but totally lost three guys? Anyway, I felt great the entire swim. Never really had a traffic from the wave in front of me and made it back to the beach pretty quickly.
What would you do differently?:

Nothing
Transition 1
  • 01m 19s
Comments:

Very quick transition here. Ever since I cut the legs on my wetsuit it comes off in one quick pull. Love that.
What would you do differently?:

Nothing
Bike
  • 2h 11m 29s
  • 56 miles
  • 25.55 mile/hr
Comments:

Over the first 10 Miles I was riding really well. I felt in control and felt like I could hold the current pace all day. Here is a sample of the file:

Temperature, °F 81.96
Average Power, Watts 300, NP 306
Average Cadence 97
Average Speed, mph 26.74
Average Heart Rate 157

At some point things fell off. My power started to drop and I just didn't have that snap in my legs that I expected. I expected to and had a goal of about 285-290 Avg watts for the entire ride. At you can see above I ended up below my watts from last year but rode about the same time as last year.

So miles 10-20 looks like a head wind but I didn't push higher watts. Pace dropped a bit and watts was closer to 275 ish. Then between miles 20-30 power really dropped but it looks like a tail wind section as my pace was well over 26 MPH for that portion of the ride. 30-40 looks a lot like the previous segment and then 40-50 looks bad. Higher power and pace in the 24.5 range. Im guessing that rough road on Egypt Rd and the wind there put a damper on things. The last 5 miles was about 260 avg watts and back up to 25+ MPH again. This course is just so deceptive. Wind seems to be a factor no matter where you are but more importantly pacing over the first 10 miles is really important.

In any event I got off the bike in one piece and by mile 50 my focus shifted and I was ready to run.
What would you do differently?:

Not sure
Transition 2
  • 01m 48s
Comments:

Took a wrong turn into T2 and ran a long route to my bike rack. Probably about 20 seconds extra here.
What would you do differently?:

Not take a wrong turn.
Run
  • 1h 25m 48s
  • 13.1 miles
  • 06m 33s  min/mile
Comments:

I made my way out of T2 and was right on a fast pace. I wanted to get out of sight and out of mind as quickly as possible. I was at about 5:40 pace through the first half mile and then settled down to about 6 min miles for the first 3 miles. Pace was comfortable and my body seemed to respond ok to this. It worked well at Kinetic when I did this. Start off well above race pace and then just let my body settle in.

I was through 4 miles and it was HOT. I hooked up with a 40-44 guy and we ran 4-6 together then I pressed on past him. Probably holding about 6:20-6:40 on those miles. Pace was slowing as I'd expect on the back end where there is zero shade. I hit the turn around and had about 1/4 mile on Steve Johnson who was coming quickly. At that point I put my head down and decided to press my pace as hard as I could to see if I could hold him off. He pulled up at about mile 9 and I ran within 10-20 yards of him for about another 1-2 miles. Then he just simply pulled away. He's a very strong runner.

I hit the 2nd to last aid station and stopped completely. I didn't see anyone behind me within sight so it was prudent to stop, drink and get settled for the last two miles along the water. Pace slipped but honestly, I didn't care at that point. No one was there and there was no reason to bury myself with 2 miles to go.

Hit the last aid station and did the same thing. At this point I thought I saw someone and I decided at a little over a mile that it was time to stop messing around with fate and time to lay on the gas and get to the finish line. That last mile always seems like a long on on this course.

Had a great finish and took my time to suck it all in.
What would you do differently?:

Nothing.
Post race
Warm down:

Massage, hydration and some compression sleeves.

What limited your ability to perform faster:

Nothing

Event comments:

Tricolumbia puts on a fantastic event. The race support is outstanding. At one point I missed a water cup from a guy on the course. This guy decided to run at my pace and try to catch me to get me the water that I dropped. I mean that's impressive. I can't thank those people enough. Even the ladies handing out the water and soda in the post race food area. It was He!! hot and they stood there until late in the afternoon with smiles working hard. A great race and a fantastic experience.

Oh and Im going to Kona! Ole!




Last updated: 2011-11-28 12:00 AM
Swimming
00:25:02 | 2112 yards | 01m 11s / 100yards
Age Group: 4/
Overall: 19/1600
Performance: Good
Suit: Blue Seventy Helix
Course: Rectangle with right turns.
Start type: Deep Water Plus: Waves
Water temp: 76F / 24C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting:
Waves: Good Navigation: Good
Rounding: Good
T1
Time: 01:19
Performance:
Cap removal: Good Helmet on/
Suit off:
Yes
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
Biking
02:11:29 | 56 miles | 25.55 mile/hr
Age Group: 1/
Overall: 7/1600
Performance: Average
Ride Time (Time Moving) 02:11:43 Distance, mi 56.42 Work, kJ 2115 Temperature, °F 81.96 Average Power, Watts 267 Normalized Power, Watts 274 Average Cadence 97 Average Speed, mph 25.69 Average Heart Rate 149 Weight, lbs 177.9 VAM 74
Wind: Some
Course: 1 Loop
Road: Smooth Dry Cadence: 97
Turns: Average Cornering: Average
Gear changes: Good Hills:
Race pace: Hard Drinks: Just right
T2
Time: 01:48
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Below average
Shoe and helmet removal Good
Running
01:25:48 | 13.1 miles | 06m 33s  min/mile
Age Group: 2/
Overall: 8/1600
Performance: Good
Course: Out and back on open roads with little to no shade.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 4
Good race? Yes
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 5

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2012-06-11 10:37 AM

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Subject: Ironman 70.3 Eagleman Triathlon


2012-06-11 10:44 AM
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Master
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Fulton, MD
Subject: RE: Ironman 70.3 Eagleman Triathlon
Crazy fast.  Nice job on the KQ!
2012-06-11 10:47 AM
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Master
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SMIBville
Subject: RE: Ironman 70.3 Eagleman Triathlon
That's just effing awesome. 

Again, good seeing you.  It'll be fun watching you on the Big Island.
2012-06-11 10:51 AM
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Member
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Subject: RE: Ironman 70.3 Eagleman Triathlon
You, sir, are an ANIMAL! Congrats on 2nd amateur overall and KQ!
2012-06-11 11:14 AM
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Regular
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Chicago
Subject: RE: Ironman 70.3 Eagleman Triathlon
Strong work, congrats!
2012-06-11 11:38 AM
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Master
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Crab Cake City
Subject: RE: Ironman 70.3 Eagleman Triathlon
AMAZING race! and congrats on the KQ!!


2012-06-11 11:51 AM
in reply to: #4255430

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Master
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Bedford, MA
Subject: RE: Ironman 70.3 Eagleman Triathlon
Amazing race! I know this race is always very hot, and your time is superb. I'd love to get your speed in the swim and run!
2012-06-11 12:16 PM
in reply to: #4255269


15

Subject: RE: Ironman 70.3 Eagleman Triathlon

Congrats on the KQ.

2012-06-11 12:18 PM
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Master
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Northern IL
Subject: RE: Ironman 70.3 Eagleman Triathlon
That is some serious speed!
2012-06-11 12:20 PM
in reply to: #4255269

Member
91
252525
Bismarck, ND
Subject: RE: Ironman 70.3 Eagleman Triathlon
Wow! This is awesome! I love reading these race reports.
2012-06-11 1:37 PM
in reply to: #4255269

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Champion
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Fountain Hills, AZ
Subject: RE: Ironman 70.3 Eagleman Triathlon
MONSTER perfromance. Aloha.


2012-06-11 2:27 PM
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Master
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ann arbor, michigan
Subject: RE: Ironman 70.3 Eagleman Triathlon
Just a great race. Totally impressed with your paces in all three disciplines. Nice work.
2012-06-11 2:59 PM
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New user
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Westmont
Subject: RE: Ironman 70.3 Eagleman Triathlon

Monster race Mike. Can only imagine being able to swim that fast and still able to think about what's going on around me!

 

Looks like the Jersey Pines will be your lava fields for the next few months! Congrats on taking the Kona spot.

2012-06-11 3:10 PM
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Subject: RE: Ironman 70.3 Eagleman Triathlon
Great Job you beast!  I envy your work ethic to obtain these results!
2012-06-12 6:08 AM
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Veteran
106
100
Gloucestershire, England
Subject: RE: Ironman 70.3 Eagleman Triathlon

So that's how it is done ...

Congratulations on a great race in that heat.  I am in awe of anyone who can put together those sort of times.  Good luck in Kona.

Adrian

2012-06-12 7:05 AM
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Expert
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Falls Church
Silver member
Subject: RE: Ironman 70.3 Eagleman Triathlon

Wow!  You are really, really fast.  Congratulations.

And thank you for all your feedback and support on the Eagleman thread and my race report.  You (and others like you) are one of the reasons I like BT so much.  



2012-06-12 7:42 AM
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Master
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Reston, VA
Bronze member
Subject: RE: Ironman 70.3 Eagleman Triathlon
Superb race - great to see the way your run has come along this year.

Hope you have fun and have a great race in Kona!
2012-06-12 9:58 AM
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Pro
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Norwalk, Connecticut
Subject: RE: Ironman 70.3 Eagleman Triathlon

Always awesome reports!!  I love coming and reading them!!  Sooooo fast!!!  Congrats on Kona!!!

 

2012-06-12 1:54 PM
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Master
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Westlake Village , Ca.
Subject: RE: Ironman 70.3 Eagleman Triathlon

sick sick sick....

The way the race report reads, you'd think this was a sprint and not a HIM...great job

Congrats on Kona!

2012-06-12 2:03 PM
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Veteran
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Bucks County
Subject: RE: Ironman 70.3 Eagleman Triathlon
at what point did you notice the sonic boom?

Congrats on a terrific race you filthy animal.
2012-06-12 2:13 PM
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Subject: RE: Ironman 70.3 Eagleman Triathlon
....i just realized something. If this time could translate to Hawaii 70.3 - Mike you would have finished 3rd overall - about 20 seconds faster than Chris Lieto.

Obviously different courses and different conditions but still - something to think about.


2012-06-12 5:24 PM
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Subject: RE: Ironman 70.3 Eagleman Triathlon
Fantastic, Congrats!!!!
2012-06-13 7:10 AM
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Subject: RE: Ironman 70.3 Eagleman Triathlon

michael2_19030 - 2012-06-12 3:13 PM ....i just realized something. If this time could translate to Hawaii 70.3 - Mike you would have finished 3rd overall - about 20 seconds faster than Chris Lieto. Obviously different courses and different conditions but still - something to think about.

Hahaha! Everyone is to gracious.  Thanks for all of the positive notes and kind words.  

As tempting as it is...please don't compare me to any of those "Pro" guys.  Especially, Lieto.  Those guys are on a whole different planet based on the time they can allocate to this sport.  I do appreciate it though! : )



Edited by gadzooks 2012-06-13 7:11 AM
2012-06-13 9:19 AM
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Subject: RE: Ironman 70.3 Eagleman Triathlon
gadzooks - 2012-06-13 8:10 AM

michael2_19030 - 2012-06-12 3:13 PM ....i just realized something. If this time could translate to Hawaii 70.3 - Mike you would have finished 3rd overall - about 20 seconds faster than Chris Lieto. Obviously different courses and different conditions but still - something to think about.

Hahaha! Everyone is to gracious.  Thanks for all of the positive notes and kind words.  

As tempting as it is...please don't compare me to any of those "Pro" guys.  Especially, Lieto.  Those guys are on a whole different planet based on the time they can allocate to this sport.  I do appreciate it though! : )




So what does that mean? If...you could allocate the same amount of time...as the pros. mmmm...another thing to think about i guess.
2012-06-13 9:22 AM
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Subject: RE: Ironman 70.3 Eagleman Triathlon
michael2_19030 - 2012-06-13 10:19 AM
gadzooks - 2012-06-13 8:10 AM

michael2_19030 - 2012-06-12 3:13 PM ....i just realized something. If this time could translate to Hawaii 70.3 - Mike you would have finished 3rd overall - about 20 seconds faster than Chris Lieto. Obviously different courses and different conditions but still - something to think about.

Hahaha! Everyone is to gracious.  Thanks for all of the positive notes and kind words.  

As tempting as it is...please don't compare me to any of those "Pro" guys.  Especially, Lieto.  Those guys are on a whole different planet based on the time they can allocate to this sport.  I do appreciate it though! : )

So what does that mean? If...you could allocate the same amount of time...as the pros. mmmm...another thing to think about i guess.

Don't get any ideas!

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